When the days grow shorter and colder, I like to focus my energy on mindful rest, as well as internal work. To do so, I journal more and try to take the time to meditate. With journaling I like to set intentions for what I’m working on and today I would like to share with you some shadow work journaling prompts.
Now what is shadow work? The “shadow” is a concept coined by psychologist Carl Jung (ever heard of him? lol). Jung describes the shadow as, “that hidden, repressed, for the most part inferior and guilt-laden personality whose ultimate ramifications reach back into the realm of our animal ancestors and so comprise the whole historical aspect of the unconscious.” In other words, the dark side of yourself that is subconsciously always there, but we don’t necessarily reflect upon or show the world due to stigma and guilt.
Thus, shadow work is reclaiming and reflecting that side of ourselves so we can grow and re-develop ourselves for the better. Shadow work helps release shame around your shadow side, helps you find power in the things that challenge you and helps you better understand yourself and the things you may struggle with.
Without further ado, here are 60 journal prompts to reflect upon this winter (I know 60 is a lot, so maybe challenge yourself to write one a day, or have a huge shadow work journal sesh and knock them out all at once):
- In what areas do I feel I’m struggling the most in right now? Do I have any current stress sources & how am I handling it?
- What self-perceived flaws do I have that hold me hostage?
- What do I fear others judge, think of or misconceptions they may have of me?
- What is my deepest shadow emotion — a feeling I resist, reject or avoid feeling the most? Why/where did I first feel it?
- What does my shadow self, inner child, or overall spirit need most? In what ways can I abundantly pour this energy or light into myself?
- Is my inner voice kind or more critical lately? What thoughts have been repeating/coming to me often lately?
- Is there a gut feeling, notion or decision I need to give space to?
- Do I feel heard/understood lately? What holds me back from using my voice/speaking and living in my truth? What do I need to feel heard and understood by myself or others?
- Is there anything I’ve felt blocked by or negatively towards recently? Sit with this…where do you feel this, what does it bring up in you, where is your power in this situation, can you keep this energy and let go of the rest?
- Is there anything weighing on my heart or holding me in fear? Can I gently guide myself through this as I would a loved one or a child?
- What are unhealthy/negative things I say to myself or hold true about myself? Imagine that voice of your inner bully/shadow self — how can I show love to this inner wounded version of me?
- Do you frequently overthink what you’ve said or done lately? Are you easily swayed by what’s trending or the opinions of others? How do you want other people to see you?
- What does freedom mean for you? What does it feel like to let go and let your inner voice be your guide? What would life look like?
- Is there anything I’ve outgrown I need to let go of? Is there any change I’m avoiding? How can I embrace both growth and staying grounded in this time?
- Where does jealousy show up in my days and how do I react to it?
- How would I feel if I noticed where that jealousy comes from?
- Do you have a problem using alcohol or other substances to take pain away or distract from life?
- When does this show up in your days and what are you avoiding through it?
- Am I holding onto hate or a grudge over someone?
- How can I let go and receive closure?
- What self-limiting emotions come up most and where do they come up?
- What do you dislike about yourself and why do you dislike these things?
- What’s the worst thing you’ve ever done and why did you do it?
- What are your triggers and what causes them?
- What self-destructive behaviors come up most? Why do these not serve my higher self and what can I do to replace them?
- How can I be kinder to myself?
- Are you happy with where you are in your life? Is there anything you can do to improve it?
- Was your childhood positive or negative? Outline the most prominent memories you have of your younger years.
- What is your relationship like with your family?
- Has your relationship with your parents strengthened since you were a child or has it gotten worse?
- What are your parents’ best and worst personality traits? Do you see any of them within yourself?
- Who are you closest to in your life and do they positively reflect who you are?
- Are you holding onto people who don’t deserve your time and affections? Are you honestly happy in your relationships?
- Do you lie to yourself to avoid addressing fears?
- What characteristics and traits do you dislike in others?
- Do you possess these traits in any way that you may not like to acknowledge? What information does this reflect back to you about yourself?
- Imagine your shadow self. What do they look like and what do they say to you? Do you feel and/or think about the things that they’re saying in your life currently?
- What does it sound like your shadow self is afraid of? What does your shadow self desire or want?
- When are you hardest on yourself and why?
- What emotions do you tend to avoid?
- Do you enforce boundaries with others or do you let people cross the lines?
- How did you deal with trauma in the past and what do you do to combat it in the present?
- Are you 100% yourself around others? Do you put on a persona or mask to blend into the crowd? Do you know who you are?
- Do you forgive yourself when you have done something wrong? When you make mistakes can you move on from them or do they continue to hurt you?
- What are your toxic traits?
- Are you happy to be alone in your own company? Do you use other people to fill a void?
- Do you respond well to constructive criticism? Are you over-sensitive to any form of feedback?
- Do you allow yourself to be vulnerable in your romantic relationships? Do you put up walls around yourself and partner or are you completely open?
- Do you accept yourself as you are?
- What is your deepest, darkest fear?
- Is there anyone in your life that you are competitive with? If yes, what caused this rivalry?
- Do you feel as though people respect you?
- What is your biggest regret and why?
- Do you have any unhealthy attachments to people, things or habits? What are you doing to curb them and why have you continued to entertain them?
- Do you practice self-care? Is there more that you could be doing for your wellbeing?
- What areas of my life am I currently avoiding or hiding from?
- What do I need to lighten my load or heal from?
- What ways can I abundantly pour light into the dark areas of my life?
- Write a letter to your shadow self and let them know that everything is going to be OK. Show compassion to this side of yourself.
- How could your shadow’s “weaknesses” be utilized as strengths through befriending the shadow?
Amber Mirrelle 